# Which Grains Are Lectin-Free Friendly?  
**According to Lectin Foods Base** ([source link](https://lectinfoodsbase.com/lectin-free-high-low-lectin-grains/))

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## Overview of Lectins in Grains  
- Lectins are a type of protein commonly found in various plant-based foods, including many grains.  
- Gluten is an example of a lectin, so any grain containing gluten is not lectin-free.  
- Cooking, sprouting, and soaking grains may reduce lectin levels, though research lacks clarity on how much lectins are reduced and if trace amounts remain.  

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## Low-Lectin Grains  
- **Millet**: Both finger millet and pearl millet were shown to contain no detectable lectins, making millet a preferred option for low-lectin diets.  
- **Wheat (cooked)**: While wheat typically contains gluten and lectins, research shows boiling wheat for 15 minutes may reduce lectins to undetectable levels, though the validity of testing and the possibility of trace amounts remain uncertain.  

### Notes on Other Low-Lectin Practices  
- **Oats**: Gluten-free oats exist, but it's unclear if the absence of gluten implies the absence of lectins.  
- **General Cooking/Sprouting**: Cooking, soaking, or sprouting grains (including rice or quinoa) reduces lectin content, though residual trace lectins may still persist.  

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## High-Lectin Grains  
- Research indicates that the following grains are high in lectins:  
  - Quinoa (black, white, red)  
  - Barley  
  - Rice (variety-dependent; white rice typically shows fewer lectins due to the removal of the hull)  
  - Sorghum  
  - Any gluten-containing grains (examples: modern wheat strains).  

### Key Considerations  
- **White Rice**: Identified as lower in lectins compared to brown rice due to hull removal, and sprouted rice further reduces lectin and phytic acid content.  
- **Grain Variability**: Some rice cultivars tested with varying levels of lectins, raising questions about variance in lectin content among grain varieties.  

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## Factors Influencing Grain Tolerance  
- **Ancestral Diet**: Individual tolerance may depend on ancestral dietary patterns, as certain populations consumed specific grains more historically.  
- **Modern Changes**: Industrial practices such as reduced variety in wheat strains may influence tolerability and lectin content.  
- **Gut Health**: Strengthening gut integrity (e.g., with supplements like collagen or L-Glutamine) may improve tolerance to lectins in grains.  

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## Additional Notes on Lectins  
- Not all lectins are harmful, and the impact of lectins may vary by quantity and individual tolerance.  
- While some plant parts (e.g., inedible parts like stems) contain lectins in higher quantities, edible parts are generally lower in lectins.  
- Research on lectin testing methods and thresholds raises questions about accuracy and relevance to dietary choices.  

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## Gluten-Free Grains and Lectin-Free Diets  
- Gluten-free foods are not necessarily lectin-free, as gluten-free substitutes (e.g., potato flour, rice flour, legume-based flours) may still contain lectins.  
- Alternatives to grains like sweet potatoes are frequently suggested for lectin-free meals. Additionally, millet and specific sprouted or cooked grains can be suitable in moderation for low-lectin diets.